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Get Fitter, Firmer, Faster! 18 Fitness Shortcuts

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Follow our sneaky but foolproof shortcuts to whip your body and motivation into shape.

6 Quick Weight-Loss Tips

Use these secrets to peel off pounds.

Fire up your metabolism with intervals.

One study found that doing 10 four-minute speed bursts with two minutes of slow walking or cycling after each (60 minutes total) three times a week upped the body's ability to use fat as fuel during exercise by 25 percent after six weeks. "Shoot for an eight or nine on an intensity scale of one to 10, where 10 is an all-out sprint," says lead researcher Christopher Perry, PhD, an exercise physiologist at the University of Guelph in Canada.

Jot down meals and moves.

People who used an online weight-control program were most likely to lose pounds when they regularly recorded their weight loss, calories consumed, and activity, a study at the University of Arkansas for Medical Sciences in Little Rock revealed.

 
Sleep off the flab.

Getting between six and eight hours of shut-eye a night helped dieters shed more weight in a recent study from Kaiser Permanente Center for Health Research in Portland, Oregon. "Plus, consistently increasing your sleep, even if by only 30 minutes a night, and sticking to regular bed- and wake-up times can provide you a boost in alertness and help prepare you for your workout," says Cheri D. Mah, sleep expert at the Stanford Sleep Disorders Clinic and Research Laboratory.

Bypass the fat-burning zone.

Forget this so-called sweet spot, when you go slow in order to sizzle a higher percentage of calories from fat: Burning more total calories at the highest intensity that you can sustain means you'll also burn more fat overall. For a measure of which zone you're in, strap on a heart rate monitor. Walk or jog lightly (the half-effort pace dubbed the fat-burning zone), noting the number of beats per minute (bpm) on its display. "That's the number to reach on an easy day," says John Porcari, PhD, FITNESS advisory board member and program director in the clinical exercise physiology department at the University of Wisconsin-La Crosse. Then power walk or run at your usual pace and see what your heart rate is; this is your moderate-intensity target, which is your best bet for getting a longer workout with a bigger calorie burn. Add some short, fast intervals toward the end and note the bpm to mark your high-intensity zone for when you want to push it.

Crack an egg for breakfast.

Go for a little extra protein first thing in the day and your brain will stave off the munchies later on, according to the latest findings from the University of Missouri-Columbia. Former breakfast skippers who ate a morning meal with a side of yogurt showed fewer feed-me brain impulses and felt fuller.

Incinerate more calories per step.

Burn 15 percent more calories (about 40 calories more per hour) by adding a slight incline (around 6 percent) to your normally flat 3.5-mile-per-hour walk, advises Mark Fenton, author of The Complete Guide to Walking for Health, Weight Loss, and Fitness. The steeper the hike, the bigger the spike in calories blasted at any speed.

Untitled Document

Incline

Speed

Calorie-Burn Spike

10%

3 mph

50%

15%

2.5 mph

75%

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libby70302 wrote:

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5/23/2014 06:27:43 PM Report Abuse
truehistorii wrote:

These are all great tips for getting, "fitter, firmer, faster." I like that you included high intensity interval training, but I'm surprised that you forgot to mention weight lifting. Weight lifting is awesome for burning fat, because it boosts the metabolism so that you burn more calories every minute of the day. There's a really helpful article, found here: [url=http://creationbasedhealth.com/2014/02/best-gym-plan-lose-weight-fast.html]Best Gym Plan to Lose Weight Fast[/url].

2/17/2014 02:15:13 PM Report Abuse
fernandezclifford787 wrote:

I'll try this if its really works :) thank you for this :) and I have a site that I've discovered that can help you also on how to lose belly fat click here for more info: http://fastestwaytolosebellyfat.net/

11/6/2013 09:34:26 AM Report Abuse
EthanChong wrote:

Hey, you can also lose weight easily and keep it off permanently here without workouts at http://www.SuccessFatLoss.com

9/10/2013 02:04:00 AM Report Abuse
slashchilla wrote:

I try to keep "active" outside the gym, so that my 1-2 hours of workouts aren't the only exercise I get. The main thing is the yoga belly. In pilates, they teach you how to hold your abs to keep them engaged and work them in any pose. I try to do this all day to increase ballence and core strength while keeping my abs engaged. It sucks, but my six pack doesn't lie. It works.

3/27/2013 01:05:20 PM Report Abuse

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